Pre jointing fitness test advice please?!

#1
Hi

I'm 18 and I'm currently going through my application I've just passed my interview for a warfare specialist. I've been going to the gym for over a month now and my best time for the 2.4km is 11mins 32secs at 6.5mph and then 8/9mph burst sprints I was wondering am I going about it wrong or is it okay to do this ?

Im hoping to clock in at least 10mins if anyone could give advice much appreciated!
 

Ninja_Stoker

War Hero
Moderator
#2
Best bet, besides conducting regular practice pjfts on the treamill at a minimum pace to meet the time in the distance, is to do outdoor runs also. Include interval training (jog, then sprint between markers such as lamp posts, alternately) but also include hill sprints. The uppy bits.
 

BigD1980

Lantern Swinger
#3
Hi

I'm 18 and I'm currently going through my application I've just passed my interview for a warfare specialist. I've been going to the gym for over a month now and my best time for the 2.4km is 11mins 32secs at 6.5mph and then 8/9mph burst sprints I was wondering am I going about it wrong or is it okay to do this ?

Im hoping to clock in at least 10mins if anyone could give advice much appreciated!
Just keep it up you will soon get to the standard required with regular exercise.
Like Ninja said there is nothing better than to practice actually doing the 2.4km run.
Also keep up with the Rugby you will have many opportunities in the Navy if you're good at a particular sport especially Rugby.
 

SOB94

Lantern Swinger
#4
As above, try to better your time every session, get to 2km at your best pace and then for the last .4km put the speed up to say 7mph for example, keep at it and the time will drop.

Ninjas point about outdoor runs is also spot on, if you can complete the 2.4 in under 11 on the road, it will be alot easier on the treadmill...good luck and keep us updated.
 

Traminator

Lantern Swinger
#5
Sorry to contradict, but running at 6.5mph and then upping it a bit here and there, or at the end, isn't close.
Unless my maths is incorrect, a steady 8mph will result in a 1.5 mile of around 11m 15s.

To give you a guideline of where you're at as an 18 yr old, I'm in my 40's was overweight and did 14 min first time I timed myself about 3 months ago. Current best time a couple of weeks ago was 10.23. I start on 8mph and ramp it up steadily every minute/couple of minutes, getting to over 10 at the end.

For training, I normally do 25 min about 5 times a week, a mix of walking, jogging and sprinting, ie intervals. I now find the 10 mins or so much easier.

You've just got to keep pushing yourself, physically and mentally. The more you do, the fitter and faster you'll get. Good luck.
 
#6
I run three times a week; one run is 3 miles, where I run the middle 1.5 miles in the fitness test time, another 3 mile run with sprinting intervals and a 4.5 mile run.

When I started off, I could hardly do 3 miles at a 6mph pace without stopping. Now I can do the 1.5 miles in 10 minutes (I was 10min 2 sec last time I ran it) with the 0.75 mile warm up/cool down. This is all on the road, by the way - treadmills are much easier to run on, because you're not moving, just raising and lowering your legs.

Basically, just keep running and keep trying to go quicker. And remember that running doesn't get easier, it just gets faster!
 

Traminator

Lantern Swinger
#7
I'm waiting for some real evidence to say that a treadmill is easier, you still have to project yourself forward at a certain speed.... If you didn't do that you'd end up sitting on the bird on the rowing machine behind you :cool:
 

SOB94

Lantern Swinger
#8
I start on 8mph and ramp it up steadily every minute/couple of minutes, getting to over 10 at the end.

You've just got to keep pushing yourself, physically and mentally. The more you do, the fitter and faster you'll get. Good luck.
This was what i was getting at, though my gym uses treadmills that measure kph, I use the same technique for training. Starting by estabishin a base speed and then ramping it up at the end helped me move onto speeding up every few minutes.

Agreed on pushing yourself mentally, I hate running altogether, even more on a treadmill, just got to think of the bigger picture though.
 
#9
Slow jogs followed by fast sprints to beat the clock will wear you down more quickly than a steady 8.5mph pace.

I'm not a runner by any stretch of the imagination and hadn't touched a treadmill for 2 years before PJFT... two weeks, get on the treadmill and run the distance. Don't worry about your time for the first couple of days, then just set yourself targets to increase the speed by 0.5 / 1 mph per day until you hit what you need.

I also found it useful to practice running the PJFT for 2.5km... that way you know you've got some leeway on test day.
 
#10
I'm waiting for some real evidence to say that a treadmill is easier, you still have to project yourself forward at a certain speed.... If you didn't do that you'd end up sitting on the bird on the rowing machine behind you :cool:
Maybe it's just the way I run, then, but I find on a treadmill that all I have to do is "hop" - just get my feet off the treadmill before I'm pulled backwards. I don't move, just hop between my feet quickly enough.

This is all anecdotal, of course; but I can say with certainty that I can run for longer on a treadmill than proper ground.
 

Traminator

Lantern Swinger
#11
Maybe it's just the way I run, then, but I find on a treadmill that all I have to do is "hop" - just get my feet off the treadmill before I'm pulled backwards. I don't move, just hop between my feet quickly enough.

This is all anecdotal, of course; but I can say with certainty that I can run for longer on a treadmill than proper ground.
I would suggest that the old golfing cliché, "what you feel, is not real" might be apt here.
ie, you feel like you're just hopping up and down but you can't be, because if you did, you would get dragged backwards, pretty swiftly,you must be running forward to allow for the time your feet are in contact with the moving belt.

I'm genuinely interested in whether road/track running or treadmill is proved to be "easier", all I've ever really seen is what people prefer, so mentally it's easier for them personally.
 

Traminator

Lantern Swinger
#12
@Cameroon..James99, I did a timed run last night.
I was feeling a bit tired and full up but decided to go for it anyway. Started on 8.5mph and then ramped it up by . 2 and .3 at regular intervals. Overdid it at one stage and had to reduce the speed a bit.

End result was a sprint (for me) to the end at 10mph and my new best time of 10.10.

Next target is under 10 min, so if I can do it at my age (and still carrying a bit of flab) you certainly can if you have the desire.
 
#13
One thing I'd add is; get some longer runs in, no more than 3 miles is needed. If the furthest you've ever run is 1.5 miles, then you have a bad day it can easily go pear-shaped. If you can comfortably run more than the required distance then 1.5 miles will be doable even if you're not feeling your best on the day.
 
#14
all I can say is you lot must be gazelles', when I first did my fitness 1.5 in my 30's either 11 or 12 mins I finished with seconds to spare, a we'll practiced seconds to spare, as a seasoned prop forward speed over 10 yards was my limit, said above mark out a 1.75mile run and try and crack that in you 1.5 allowed time, having a bit of reserve in the tank is always good ask @tommo he does a bit of running, good luck
 
#15
I got curious about this thread and now see that there is pre-joining fitness testing.

Seems a good idea to me as I remember the initial PT at Raleigh and how some were obviously not in shape. However the required standards are not too difficult if you keep yourself reasonably fit.

It used to be funny to see the PTIs reaction when you have achieved the required standard in your RNFT MSFT and then just stop. They expect you to carry on to throwing up point when the aim was to pass the test for another year!

Still find it amazing that a 40 yr old male has to do the run in so much less time than his female equivalent. I know there are differences in VO2 etc but even so, a 40 yr old female need do little more than jog to pass.
 
#16
I'm 40 next year and I get to sign the death waiver if I don't wish to do the Rockport Walk.


Sent from my iPhone using Tapatalk
 
#17
Yea cheers buddy. I'm pushing myself to the limits at the moment. But I'm a bit confused it seems like every other day I go to the gym I can't run the 2.4km and other times it's like a walk in the park anyone else get this or is it because I'm not allowing my body to rest enough? I've been going 5/6 days a week.
 
#19
I'm only 17, so very close to you in age; I found going for a run three days a week was enough. After a couple of months I was able to run the 1.5 miles within 11 minutes.

Having more rest could be a good thing - I always leave at least a day in between runs.
 

Traminator

Lantern Swinger
#20
Yea cheers buddy. I'm pushing myself to the limits at the moment. But I'm a bit confused it seems like every other day I go to the gym I can't run the 2.4km and other times it's like a walk in the park anyone else get this or is it because I'm not allowing my body to rest enough? I've been going 5/6 days a week.
Purely from personal experience of going through several fitness regimes over the years , and with no scientific knowledge whatsoever, I would say that is perfectly normal. Some days it feels like you can run forever, another day your legs could be made of lead.
You need to look at your fitness as a long term project, so if you're tired don't be scared to take a day or two off, your body needs rest.
 

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